Comparing Nutrients in 100 grams Puddings, chocolate, dry mix, regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 362kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	59% 43g	3.6% 2.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	12% 4.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.46% 0.071mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.7% 0.035mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1% 4μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.3% 53mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.8% 1.82mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	84.8% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.6% 88mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puddings, chocolate, dry mix, regular vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 5 times more Vitamin B2, 25.3 times more Vitamin B3, 32.3 times more Vitamin B5, 84.1 times more Vitamin B6, 56.8 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Puddings, chocolate, dry mix, regular vs Sunflower Seeds:

• Puddings, chocolate, dry mix, regular have 53.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 3.5 times more Copper, 2.9 times more Iron, 4.9 times more Magnesium, 3.6 times more Manganese, 7.5 times more Phosphorus, 3.1 times more Potassium, 16.1 times more Selenium and 5.6 times more Zinc than Puddings, chocolate, dry mix, regular.

Comparison of macro-nutrients per 100 grams:

• Puddings, chocolate, dry mix, regular have 4.5 times more Carbohydrate and 16.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 24.5 times more Fat, 3.6 times more Saturated Fat, more Omega 3, 291.8 times more Omega 6, 1.9 times more Fiber and 8 times more Protein than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.